ʻO ka ʻaina kakahiaka nui-Protein ka ʻaina kakahiaka maikaʻi loa no ka pohō kaumaha

Anter

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ʻO ka haʻalele ʻana i ka papa ʻaina mua o ka lā kahi meaʻai nui no-no. ʻO ka ʻai ʻana i ka ʻaina kakahiaka i hōʻike ʻia e hoʻomaikaʻi ai i ka ikehu a me ka noʻonoʻo, kickstart i kāu metabolism, a kōkua maoli iā ʻoe e ʻai liʻiliʻi i ka holo ʻana o ka lā. Akā ʻo ka hopu wale ʻana i ka pā granola a me ke kīʻaha kope ma ke keʻena ʻaʻole ia e ʻoki.

Ua mālama ʻia kahi noiʻi hou ma ke Kulanui o Medicine o ke Kulanui o Missouri i ka hoʻoili ʻana i kāu pā me ka protein i mea nui i ka ʻohi ʻana i ka pohō kaumaha a me nā pono hoʻoikaika o ka ʻaina kakahiaka maikaʻi. Ua ʻike nā kānaka noiʻi i ka wā e ʻai ai ka poʻe i ka ʻaina kakahiaka i loko o 35 gram o ka protein, ua liʻiliʻi lākou i ka pōloli a ʻai iki i ka lā a ua liʻiliʻi ka momona o ke kino ma mua o 12 mau pule ke hoʻohālikelike ʻia ma mua o nā mea i kau ʻia ma ka 13 gram wale nō. (No ka mea e pono ai ʻoe e hoʻolaha i kāu ʻai protein i ka lā a pau, e ʻike ʻo The Best Protein-Eating Strategy for Weight Loss.)

No laila, no ke aha e pale ai ʻoe i ka hoʻopili ʻana i ka protein mai ka hoʻopaʻa ʻana i nā paona? "ʻO ka Protein kekahi o nā mea hoʻopihapiha hoʻopihapiha, no ka mea, koi ʻia i ka hana hou no ke kino e ʻeli, wāwahi, a hana i ka metabolism," i ʻōlelo ʻia e kahi mea ʻai ma New York ʻo Lisa Moskovitz, R.D., ʻaʻole i pili pū me ia haʻawina. ʻOi aku ka lōʻihi o ka ʻeli ʻana, no laila mālama ʻoe i ka piha, lōʻihi. "ʻO ka māʻona o kou manaʻo, ʻo ka nui o kāu e hoʻoholo ai i ka olakino a me ke akamai i nā hoʻoholo meaʻai i ka lā holoʻokoʻa."

Mai hoʻonāwaliwali i kēlā 35 grama ka nui. ʻO nā haumāna e komo ana i ke aʻo ʻana he mau keikikāne e ulu nui nei e pono nui ana ka wahie ma mua o kā mākou piha mākua. Hoʻohui, hiki iā ʻoe ke omo a hoʻohana paha i kahi i ʻoi loa o 30 gram o ka protein i hoʻokahi noho, e wehewehe ana ʻo Moskovitz. Paipai ʻo ia i ke kī ʻana no kahi kokoke i 20 a 25 mau gram i ka ʻaina kakahiaka.

ʻOka hua manu(26g o ka protein)

E kāpīpī i hoʻokahi hua manu a me ʻelua hua manu keʻokeʻo a kuke. E kau ma ka ʻāpana o ka palaoa ʻo Ezeikel a luna me ka ʻaila mānoanoa me ka tī Kuisa a me 2 mau punetune avocado.

Greek Yogurt Parfait(26g o ka protein)

ʻO ke kīʻaha kiʻekiʻe he 1 o ka yogurt Helene maʻamau me 4 punetēpu o nā ʻalemona a me 1 kīʻaha o nā blueberry hou.

Pākuʻu Salmon ToaSt(25g o ka protein)

ʻElua mau ʻāpana berena ʻEzeikel ma luna me 2 auneke o ka salmon puhi a me 2 mau ʻāpana cheese māmā.

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